Episode 17: Mini Yoga Nidra + Mosaic

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. Find a deep breath in, deep breath out. Set your intention. How do you want to show up in your world today, this week, this month? With more courage, connection, calmness, kindness, energy? However you want to show up, whatever your intention, set that here.

Now, letting that intention gently drift up and out of your mind, bring attention to your body. Notice sensations—tension, ease, warmth, cool, heaviness, lightness. Notice your breath. Are you breathing quickly, slowly, deeply, or is the breath shallower?

Bring awareness to the crown of your head, your ears, eyes, nose, cheeks, upper lip, lower lip, jaw, neck, shoulders, upper arms, elbows, forearms, wrists, hands, fingers, upper back, chest, midback, lower back, belly, hips, thighs, knees, lower part of your legs, ankles, feet, toes. Relax.

Notice your thoughts. Watch words and pictures appear within your mind’s eye and gently travel through you. Notice your emotions. Feel each wave of emotion appear and gently travel through you.

Let’s imagine standing outside a grand stone and brick structure, with stained glass windows. Imagine scanning the building, gazing from foundation to concrete steps leading to a set of opened double door to one window. Observe the many colors sparkling in the light of the sun. One powerful beaming ray of sunlight shines so bright the window shatters. Pieces of multi-colored glass fall to the ground at your feet. Imagine a sense of responsibility to restore the pieces in a new way. Each piece resting flat on the ground, you make your way to a seated position, extending your arm, and reaching out a finger to slide the pieces together in different ways, as a mosaic, where no piece fits perfectly, but every piece fits. Each color, shape, dimension, and weight needed to create the whole work of art, brokenness reassembled. As you reach to slide into it’s imperfect place the last piece, you see your intention reflected back to you in the glass. You smile, breathe, relax.

Gently letting go this image, bring your attention back to your emotions, waves moving through mind and body. Notice thoughts, drifting in and out. Bring awareness to your breathing, the inhale, slight pause, the exhale, and tiny pause at the bottom of the breath. Notice your body. Inhale, aware of tension. Exhale, relax whatever you can. Bring gentle movement to the body, feeling the support beneath you. Waking up the body, find another big breath in. Big breath out, moving into your day fully empowered, restored, and stepping fully into the intention you have set. Thank you for meditating with me. Peace.